November 1, 2019 – LVL 1 – Functional Gymnastics

November 1, 2019 – LVL 1 – Functional Gymnastics

– PULL-UP
– BAR MUSCLE-UP
– CONDITIONING

Warm-up

1 set, for scapula + core activation:

– HANGING PELVIC TILT x 10
– TABLE ROCKER x 10
– HANGING DEPRESSION (FLOOR) x 10
*ribs down pelvis tucked.

– HOLLOW > TUCK x 10
*keep shoulders off the floor.

A.

PULL-UP

ATHLETES SET BAR STERNUM HEIGHT

A1) – 1 set for activation:

– CHIN OVER BAR HOLD + TUCK x 30s
*perform 1 tuck every 10s

– T-SPINE STRETCH x 30s

A2) – 3 sets, keeping pelvis tucked:

– BOX PULL-UP + NEGATIVE x 3
3s chin over bar hold each rep
6s negative each rep.

*do not let shoulders shrug on the way down.

– HS BOX COMPLEX x 8 reps

———–
NOTES:

– BOX PULL-UP –

Scale = FLOOR PULL-UP

Set
Set the bar at sternum or just above.
Hips underneath the bar at the start.Scoring: Not Scored

B.

BAR MUSCLE UP
2 sets for maximum control of:

– HOLLOW HOLD x 60s
*accumulate this time in no more than 2 sets.

– BAX ASSISTED PULL-DOWN x 10

Scoring: Not Scored

C.

CORE and RESET
C1) – EMOM 6

1 – WEIGHTED STRAIGHT ARM PLANK x 40s

2 – 1 ARM TABLE REACHER x 40s

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NOTES

Scoring: Not Scored

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